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Nutrition and Healthy Eyes

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Benefits Of Vitamins And Micro-nutrients

Research suggests that antioxidants and other important nutrients may reduce your risk of cataracts and macular degeneration. Specific antioxidants can have additional benefits as well; for example, vitamin A protects against blindness, and vitamin C may play a role in preventing or alleviating glaucoma.

Eye Benefits Of Vitamins And Micronutrients

Incorporating the following foods in your diet will help you get the Recommended Dietary Allowance (RDA) of these important eye nutrients. Established by the Institute of Medicine (National Academy of Sciences), the RDA is the average daily dietary intake level of a nutrient sufficient to meet the requirements of nearly all healthy individuals in a specific life stage and gender group.

While the RDA is a useful reference, some eye care practitioners recommend higher daily intakes of certain nutrients for people at risk for eye problems.

(In the following list, mg = milligram; mcg = microgram (1/1000 of a mg) and IU = International Unit.)

Beta-carotene

Bioflavonoids (Flavonoids)

Lutein and Zeaxanthin

Omega-3 Fatty Acids

Selenium

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Zinc

In general, it’s best to obtain most nutrients through a healthy diet, including at least two servings of fish per week and plenty of colorful fruits and vegetables.

If you plan to begin a regimen of eye vitamins, be sure to discuss this with your optometrist or ophthalmologist. Taking too much of certain vision supplements can cause problems, especially if you are taking prescription medications for health problems.

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